Are you looking to lose weight? If so, there are some simple ways of figuring out how many calories and macros you should be eating each day.
Use an Online Calculator to Find Your Ideal Calories and Macros
To figure out how much you should eat to lose weight, you need to know how many calories and macros you are putting into your body.
Calories in food provide your body with essential energy. But, as you probably know, if you eat too many calories, you will gain weight.
That is because excess calories are stored as body fat.
While you need some stored fat to remain healthy, if you have too much stored fat, it can make you gain too much weight and cause health issues.
When it comes to your body taking in nutrition via foods, the nutrition is obtained through micronutrients and macronutrients.
The latter, which is more commonly known as “macros,” are made up of three things: protein, carbohydrates, and fat.
When you ensure you digest those three macros in the right ratio, in addition to maintaining the right calorie balance, you can lose weight and improve your overall health.
Before we take a more detailed look at how many calories and macros you should be eating, let us cut to the nitty-gritty.
The best way of computing your specific optimum calorie and macro intake to lose weight is to use an online macro and calorie calculator.
With a calculator, you can work out optimal calories and calculate macros for weight loss that is based on your personal information, lifestyle habits, and any specific diet you are following.
The calculator’s algorithm can provide you with tailored recommendations that help you to accelerate weight loss and gain muscle.
How many calories should you eat each day?
When your body takes in the right number of calories alongside the right number of macros, and you do daily exercise, you can quickly reach your optimum weight.
The daily recommended caloric intake ranges from 1,600 to 3,000 calories each day.
However, the precise number you should take depends on your specific body and circumstances.
Generally, men can eat a little more and women should eat a little less because men generally have larger bodies and need more fuel.
Your precise calorie needs also need to be based on your activity level and your individual metabolism.
How many macros should you eat each day?
Like caloric intake, the number of macros you should eat each day differs from person to person.
The exact number you should take, which you can work out with a macro calculator, will be based on things like your weight, your height, your age, and your activity level.
As mentioned earlier, macros come from protein, fat, and carbs.
According to the National Academies of Science, Engineering, and Medicine, adults are recommended to get 10% to 35% of their calorie intake from protein, 20% to 35% from fats, and 45% to 65% from carbohydrates.
Activity Is Important Too
You not only need to monitor the number of macros and calories you eat each day.
You also need to know how many calories you burn.
If you want to lose weight, it is vital you do some form of exercise each day. You can use fitness trackers to find out how many calories you burn through your activities.
Final Thoughts
If you want to lose weight, you need to aim to get your calorie and macro intake as close to the recommended amounts as possible while also ensuring you regularly perform enough exercise to burn your body fat.
When you use a macro and calorie calculator or seek advice from a professional dietician, you can work out precisely what your balance of macros, calories, and exercise should be.